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Lie on your back on an incline bench set between 15 and 30 degrees, and hold a pair of dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest. Pause, and then push them back up. Do 10 reps and rest for 20 seconds. Decrease the weight of the dumbbells by 20 to 30 percent and perform 10 more reps.

Assume a pushup position with your hands on a bench. (The higher the bench, the easier the exercise.) Your body should form a straight line from ankles to head. Bend your elbows and lower your body until your chest nearly touches the bench. Then push up with enough force so your hands leave the bench. Land with your hands on the bench and repeat. Do 5 to 10 reps.

Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Squeeze your shoulder blades together and pull your chest to the bar. Pause, and then return to the starting position. Do 5 to 10 reps.

Secure a bar in a power rack at about waist height. Drape two towels over the middle of the bar so they're slightly beyond shoulder width. Grab the ends and hang from them with your knees bent, your feet flat on the floor, and your body straight from knees to head. Pull your chest toward the bar. Pause, and then slowly return to the starting position. Do 10 reps.

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Wednesday, April 20, 2016

Effective Ways to Build Your Biceps

If you are looking for effective ways to build your biceps you should educate yourself on isolating muscle groups. Once you are able to isolate specific groups of muscles you are able to set a routine in motion to build your biceps effectively. If you do not know the proper exercises to isolate certain groups of muscles speak with a trainer at the gym who can help you get started.

Effective Ways to Build Your Biceps with Slow and Steady Repetition

Biceps are not built overnight. Slow and steady wins the race when it comes to building up the guns! Remember that the optimal training zone is important and by doing more repetitions you can usually do more damage than good for your biceps. Establish a workout routine of weights and stick with it. This does not need to be done every day; you will have more success in building your biceps if you do your sets only 3 or 4 times each week and work other muscle groups on the alternate days. This allows all muscle groups to rest and time to repair.

Effective Ways to Build Your Biceps with Muscle Tension

Constant tension is the best way to build biceps. It is important that you learn the muscle groups and how to isolate each group to be worked on. If you have poor technique or you are not targeting the correct muscle group you will not be gaining the full benefit of the workout session.

Effective Ways to Build Your Biceps by Alternating Muscle Groups

Training the same muscle groups every day with the same sets and routines is not healthy for your muscles. The muscles become fatigued and do not respond as well. You will have more success in training these muscles in different ways. A good example is that you can go to the gym and do barbell curls on the 1st day, then work the rowing machine the next day. When working the rowing machine you are still working the biceps but in a different way. Work the dumbbell the 3rd day but on the 4th day work your biceps by doing chin-ups. There are many different workout routines that help to isolate and work the biceps. If you are unsure as to which routines you should be using speak to someone at the gym to get a routine in place for you.

By mixing it up and training various muscle groups on different days such as your shoulders, your pectorals or your back you are still working on the tone and appearance of your biceps. Working the groups that support these muscles can give the look of your biceps more definition and tone.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.